Desiani Rizki Purwaningtyas, S.Gz, M.Si
Sport Nutrition:
Basal metabolic rate (BMR)
Specific dynamic action (SDA) Physical activity level (PAL)
Energy expenditure for exercise Growth factor (10-18 y.o athlete)
Energy requirement = [(BMR + SDA) x PAL] + energy
expenditure for exercise + growth factor (optional)
Source of
Energy SDA
CHO 5-10% BMR
Fat 0-5% BMR
Protein 20-30% BMR
Alcohol 20% BMR
SDA in diet which consist of various source of energy:
10% BMR
Rumus BMR Harris Benedict:
Laki-Laki : 66 + (13,7 x BB) + (5 x TB) – (6,8 x U) Perempuan: 655 + (9,6 x BB) + (1,8 x TB) – (4,7 x U)
Thomas & Bishop. 2007. Manual of Dietetic Practise.
Cabang OR
Berat Badan (Kg)50 60 70 80 90
Balap Sepeda:
- 9km/jam - 15km/jam - Bertanding
35 8
46 10
47 12
58 13
69 15
Bulu tangkis 5 6 7 7 9
Bola basket 7 8 10 11 12
Bola Voli 2 3 4 4 5
Dayung 5 6 7 8 9
Golf 4 5 6 7 8
Hockey 4 5 6 7 8
Gender Age Additional Energy Boys & Girls
10-14 2 kkal/b.w
15-16 1 kkal/b.w
17-18 0,5 kkal/b.w
Contoh :
-
Atlet rekreasional bola basket, laki-laki - usia 19 tahun, BB 60 kg
- berlatih basket 5 kali seminggu @ 4 jam - Sehari-hari sebagai mahasiswa.
Hitung kebutuhan energinya!
BMR = (15.3x BB) + 679 = 1597 kkal SDA = 10% x 1597 kkal = 159,7 kkal
(BMR + SDA ) x 1.7 = 2986.39 kkal Energy Expenditure Olahraga
5 hari x 240 menit x 8 kkal = 9600/7 hari = 1371 kkal
4357,39
kkal
• Sumber energi utama tubuh saat OR
• Simpanan KH tubuh yakni glikogen yang disimpan dalam hati dan otot dimetabolisme selama olahraga bersamaan dengan lemak.
• Tidak seperti lemak yang menyuplai energi saat istirahat dan
berolahraga ringan, karbohidrat merupakan sumber energi yang cepat saat berolahraga dengan intensitas berat.
• Mengingat latihan dan kompetisi umumnya terdiri dari gerakan dengan intensitas yang berat, maka pemenuhan simpanan
karbohidrat menjadi sangat krusial.
➢ Indeks glikemik: Ukuran seberapa besar efek suatu pangan dalam meningkatkan kadar glukosa darah.
➢ Semakin tinggi IG pangan maka semakin cepat pangan tersebut
menaikkan kadar glukosa darah setelah seseorang mengonsumsinya.
Kategori Pangan Rentang IG
IG rendah <55
IG sedang (intermediate)
55-70
IG tinggi >70
Faktor-faktor yang mempengaruhi indeks glikemik pangan:
➢ Proses pengolahan:
• Ukuran partikel: semakin kecil ukuran partikel, enzim semakin mudah bekerja sehingga IG semakin tinggi.
• Tingkat gelatinisasi pati: semakin tinggi tingkat gelatinisasi maka semakin tinggi IG.
➢ Kadar amilosa dan amilopektin:
• Amilosa: polimer glukosa tidak bercabang
• Amilopektin: polimer glukosa bercabang
• Struktur rantai yang tidak bercabang membutnya terikat kuat sehingga sulit dicerna. Semakin tinggi rasio amilosa:amilopektin, IG semakin rendah.
➢ Serat pangan: keberadaan serat pangan menurunkan nilai IG.
➢ Kadar lemak dan protein: pangan tinggi protein & lemak akan
memperlambat laju pengosongan lambung, pencernaan di usus halus
lambat sehingga memiliki IG yang lebih rendah disbanding pangan sejenis
➢ Jenis gula:
• Fructose: 23 Lactose: 46
• Sucrose: 65 Glucose: 100
Drewnowski (2009)
Carbohydrate : an essential nutrient and substrate for almost all metabolic processes.
Carbohydrate is stored in the body in the form of glycogen in muscle and liver.
Carbohydrates can provide more energy per unit of time than fats.
Carbohydrates can be used both aerobically and anaerobically.
At low to moderate exercise intensities: oxidative phosphorylation of acetyl- CoA derived from both carbohydrate and fat.
At very high intensities: glycogen is rapidly broken down to pyruvate and lactate to provide energy to the working muscles.
Depleted carbohydrate especially glycogen leads to fatigue.
D-7: 90 minutes exercise & 5 g/kg
b.w/day CHO
D-6 & D-5:40 minutes & 5 g/kg
b.w/day CHO
D-4: 40 minutes & 5 g/kg b.w/day CHO
D-3: 20 minutes & 10 g/kg b.w/day CHO
D-2: 20 minutes & 10 g/kg b.w/day CHO
D-1: No exercise & 10
g/kg b.w/day CHO
➢ Pilih pangan sumber karbohidrat yang mudah dicerna
➢ Pilih pangan dengan nilai IG dan beban glikemik yang tinggi
➢ Perbanyak konsumsi karbohidrat sederhana
➢ Batasi pangan sumber serat
➢ Batasi pangan yang tinggi protein
➢ Pilih pangan dengan densitas energi tinggi.
The uptake of glucose into muscle cells and adipose tissue is under hormonal control.
Insulin is released from the β cells of the islets of
Langerhans in response to an increase in the concentration of blood glucose.
During exercise the release of insulin is suppressed by an
increase in the concentrations of the hormones noradrenaline and adrenaline, collectively called catecholamines.
Low-intensity exercise:
increase in noradrenaline.
High-intensity exercise:
adrenaline release from the adrenal medulla.
The inhibition of insulin
secretion during exercise:
protects hypoglycaemia.
Three hours after a pre-exercise meal containing HGI
carbohydrates there is suppression of fat oxidation during 60 min of submaximal treadmill running compared with a meal containing LGI carbohydrates.
A greater rate of fat oxidation and lower rate of
carbohydrate oxidation improve endurance capacity.
A pre-exercise meal of LGI carbohydrate results in a higher rate of fat oxidation because the insulin suppressed
mobilisation of fatty acids is not as great as after an HGI carbohydrate meal.
• to continue to fill muscle glycogen stores if they have not fully restored or loaded since the last exercise session;
• to restore liver glycogen levels, especially for events undertaken in the morning where liver stores are depleted from an overnight fast;
• to prevent hunger (yet avoid gastrointestinal discomfort and upset during exercise);
• to improve endurance capacity during prolonged exercise.
Carbohydrate consumed in the 3–4 hours prior to an event:
➢ Pre-event meals: 1–4 g/kg b.w. eaten 1-4 hours before an event.
➢ Finish topping up glycogen stores in muscles and liver
➢ Leave your gastrointestinal system feeling comfortable during the event Complete meal: 3-4
hours before event with low GI foods.
Snack: 1-2 hours before exercise
with low GI foods.
5-10 menit before power exercise with HGI
snack.
CHO ingested
before exercise
Rise in insulin
Exercise started is
Increase uptake of glucosa
Hypogli
caemia Reduce
performance Effect of CHO intake a moment before
endurance event:
Benefits of ingesting carbohydrate solutions during prolonged cycling (>2 hours).
Maintenance of blood glucose concentration and
maintenance of high rates of carbohydrate oxidation,
especially late in exercise when endogenous carbohydrate sources are running low.
The optimal amount of exogenous carbohydrate that will achieve the maximum oxidation rate is around 70 g/hour.
By using mixtures of glucose and fructose, more carbohydrate can
be absorbed and utilised by the exercising muscle: improve fluid
delivery & improve exercise performance.
➢ 30–60 g CHO an hour during prolonged events.
➢ 90–100 g CHO an hour during extended endurance events such as stage-race cycling (5–6 hours) or Ironman triathlon (8–15 hours).
Source: Burke & Cox (2010)
